I Heart Lifting

[redfarrah]

Hello all. I have just started New rules of lifting 4 Women. Thought I better get accountable!


Stats
Age 27
Height 165cm
Weight 70kg
Waist 82cm
Hips 92cm (Ive had babies ok!)
Arms 30.5cm


Stage 1 wo A (did it at home with very limited resources- a 4kg dumbell)

01/06/08

Squats 2x15@4kg

Push up 10@60deg
14@60 deg my god they're hard!

Substituted seated rows for bent over rows, one arm at a time with my puny weight.

Step up 10@BW 15@BW

Prone JK Don't have a ball at home so did planks @40 secs and 45 secs.



Stage 1 wo B

03/06/08

Deadlift 2x15@20kg- took a while to try and get form right. Felt like an idiot looking at the book then in the mirror, but I think I got it in the end.

DB Shoulder Press 15x2@5kg-In the second set about half way through I realised I'd actually picked up 7.5kg for my right arm. doh!

Lat pulldown 1x10@35kg
1x14@30kg

Lunge 2x15@5kg - hate lunges sooo much.


SB crunches 2x8@BW

Today I am really sore. Butt is sore and near my arm pits is sore.

I don't have the courage to track my diet just yet because I know how horrendous it is.

I have a question: When recording the weight you lift do you factor in the weight of the bar or do you just go by the plates? I think I was using a 6 foot bar but I didn't bother to see how heavy it was.


Laura



ps. A big thank you to Dirty Martini for mentioning this program on another forum.

pps. I'm not going to translate numbers into pounds, you can all look up an online conversion like I have to!

[LisaS]

most people who post their routines post the entire weight including the bar - it's just easier for those who are reading along to picture the actual weight moved.

[redfarrah]

Today

Squat 15@10kg
12@10kg my bum was too sore to finish

Push ups 15x2@60 degrees

Seated rows 2x15 @25kg

Step ups 2x15@10kg I used a barbell in the sedcond set and found that a bit easier.

Prone jk 1x14 I forgot that I only had to do 8

[redfarrah]

Oh yeah. And 10 mins of not-so-high-intensity-intervals.

[redfarrah]

Just seeing if the signature thing worked

[Bytsi]

I don't have the courage to track my diet just yet because I know how horrendous it is.

As you read a lot of the logs here, you'll see that for most of us, until we got the diet under control and accounted for, we didn't get results from all the working out in the world.

Welcome to the forums

[redfarrah]

Originally Posted by Bytsi

As you read a lot of the logs here, you'll see that for most of us, until we got the diet under control and accounted for, we didn't get results from all the working out in the world.

Welcome to the forums

Thanks!

If I have too... But Im not using fitday or anything. I might guestimate for a while.

Today

oats milk and sugar 1200kj
apple 500kj
omlette and veges and avocado 1000kj
bbq soy fillets salad and cous cous 2000kj
peanut butter on toast 1200kj
wine 1000kj

roughly 6900kj = 1720cals
If I don't get the results I'm looking for I will try working out the macronutrients but at the mo I'm more interested in cutting out the processed food binges I regularly indulge in.
Also should probably up the protien and quit smoking.

[dixiechick]

hi there, i think i will track my diet too. I keep thinking if Im lifting and if I cut out processed foods Im ok, but I guess its the percentages of protein fats and carbs that count just at much as the calorie count. I've just started too, and can feel it in my quads and armpits too.. I did have a blowout yesterday, it's that time of the month and I ate too chocolate magnums, and then felt really sick afterwards, never mind having to bury the wrappers at the bottom of the bin so the kids wouldnt find out I bought them and ate them. Why do we beat ourselves up so much about enjoying bad food? Maybe its just me, but I know i've got to control it or it wont matter how much weight I lift I wont get the results I want

[Bytsi]

The whole kj thing confuses me! But 1720 kcal isn't awful - it's just that it's hard to tell your macros without breaking down the amounts a bit more... like oats/milk/sugar (can you learn to eat it without the sugar?) - how much of each?

I guesstimated - for years - and the weight I'd lost crept on slowly but it kept going up. I don't have the link, but Leigh did a YouTube video that really demonstrates the value of measuring (at least for a while til you get the hang of it) -- maybe someone can post it or you can find it...

Quitting smoking would be HUGE! I can barely breathe through my workouts with an inhaler beforehand (I have asthma)...

Dixie Chick is right:

I know i've got to control it or it wont matter how much weight I lift I wont get the results I want

[redfarrah]

Ha ha dixie chick! I do the same thing with the junk food wrappers!
Bytsi I think multiplying calories by something like 4.17 is kilojoules. I just like to round them up to the nearest hundred.

Today



Deadlift 2x15@30kg

Shoulder press 15@5kg
10@5kg I wish the dumbbells went up by a kilo instead of 2.5kgs. I could totally do 6kgs!

Lat pulldown 2x15@30kg

Lunges 8@7.5kg

I didn't finish cos I wanted to conserve some energy for an hour of squash, but after I did some dangly leg things.



Bad diet again today. Forgot to have breakfast. Went to gym. Got home at 2.30. Had half a protein shake and tipped the rest out cos it was gross.
Omlette
BFs gone to pick up pizza. Damn...

[Bytsi]

Originally Posted by redfarrah

Bytsi I think multiplying calories by something like 4.17 is kilojoules. I just like to round them up to the nearest hundred.

Just curious (don't have to reply) but where are you that kj's is the standard of measurement? Not in the US ???

[redfarrah]

I'm in Australia. I wish we could get hamsters here btw they are totally cute. The closest things we have that are guinea pigs (cavies maybe?). But I get my cute rodent fixes with my smelly rats.

[redfarrah]

Wow. Bad food weekend. Damn Baskin and Robbins!

[redfarrah]

Today

Squat 2x12@10kg


pushups 2x12 @45 degrees ouch!

rows 12@30
12@25kgs

step ups 2x12@10kg barbell

prone jk 2x10 yay !these are getting easier for me

[redfarrah]

I was supposed to do workout b5 today but due to an insane family I didnt. This morning I had the choice to either go to the gym or go to my friends house, drink lattes, chain smoke and bitch. So I went with option 2.
Hopefully I will get back into it tomorrow or Saturday. I hope I can stay motivated because I am feeling really anxious right now. Blah.

[DanceDiva]

Originally Posted by redfarrah

I was supposed to do workout b5 today but due to an insane family I didnt. This morning I had the choice to either go to the gym or go to my friends house, drink lattes, chain smoke and bitch. So I went with option 2.
Hopefully I will get back into it tomorrow or Saturday. I hope I can stay motivated because I am feeling really anxious right now. Blah.

Hey girlfriend, I've had days like this. Treat yourself nice.

[redfarrah]

Still pretty down in the dumps today. Yesterday was bad. I ended up pretty much dobbing in my mum to my little bro and sisters school principal for psychological abuse.
It was the hardest decision Ive ever made.

On the plus side I think todays food has been okay so far.
An orange
Soy milk banana smoothie with bran. mmmm gritty.
4 small jacket potatoes with avocado, bit of butter, tomatoes and baby spinach.
Some cashews, almonds and banana chips(naughty naughty they are pretty much lollies but they look healthier).
I think I should get more protein but I dont eat meat and most soy stuff has a million ingredients that I cant pronounce so I dont eat it very often.

[redfarrah]

So will the post I posted a few hours ago come back?

[redfarrah]

yeah okay how mental is this forum?